← Home

How to help someone having a panic attack.

If someone you love is in the middle of a panic attack right now, here's exactly what to do. Calm, practical, kind.

Six steps that help

1

Stay calm yourself

Your calm is contagious. Lower your voice. Slow your own breath. They're watching your face for signs that they're safe.

2

Reassure them they are safe

Say gently: "You're safe. This will pass. I'm right here with you." Keep your words short and warm. Don't ask many questions.

3

Breathe with them

Lead a slow rhythm: inhale through the nose for 4, exhale through the mouth for 6. Do it together. Don't explain — just breathe and let them follow.

4

Ground them in the present

Try the 5-4-3-2-1 method. Ask them to name five things they can see, four they can hear, three they can touch, two they can smell, one they can taste.

5

Move to a quieter space if you can

Bright lights, crowds, and noise can intensify it. A bench, a car, a hallway — anywhere quieter helps.

6

Stay until it passes

Most panic attacks peak within 10 minutes. Sit beside them. You don't need to fix anything. Just stay.

What to avoid

  • ✕"Calm down" or "Just relax" — they make it worse.
  • ✕"There's nothing to worry about" — it dismisses what they feel.
  • ✕Asking many questions all at once.
  • ✕Touching them without asking first.
  • ✕Rushing them to get up and move on.

When to seek emergency help

Most panic attacks pass on their own within 10–20 minutes. Call local emergency services if symptoms last more than 30 minutes, if there's chest pain that radiates, severe shortness of breath, fainting, or any sign it might not be a panic attack. Trust your instincts.

A companion that can help

Panic Relief AI can talk to the person directly — leading slow breathing, grounding, and calm reassurance in their language. Open it on their phone and tap Calm Me Now.

Open Panic Relief AI →